Excess weight takes diet and exercise to eliminate, but the equation requires one other element. Water is required by your body to help kidney function as well as to flush toxins from your body. What you might not realize is the role that water plays in weight loss and control efforts.
Weight Loss
Calorie reduction and exercise are required to lose weight and build lean muscle mass, but keeping your body properly hydrated is also key to successful weight loss. The theory behind water consumption during dieting is that water will fill your stomach, causing you to eat less at each meal, according to Andrea N. Giancoli of the American Dietetic Association. Another reason to stay hydrated is that humans confuse hunger and thirst, often eating when all they really need is water.
Theory
The reason that water is believed to fill your stomach so effectively is because when thirst is confused with hunger, you tend to overeat during meal times and snack. Treating your thirst before eating will leave less room for higher calorie foods and does not add excess calories because water is a zero calorie beverage. Researcher Brenda Davy presented evidence for this at a 2010 meeting of the American Chemical Society, stating that water used to suppress appetite has been found in folklore for centuries, without scientific evidence to back up the claims.
Studies
The 2010 study presented by Davy showed that drinking two glasses of water before each meal caused subjects to eat less and lose 15-1/2 pounds after 12 weeks, as compared to subjects in the no-water group who lost an average of 11 lb. after 12 weeks. Reduced thirst also lends to the reduction of soda and sugary drink consumption, which are high in calories and can sabotage even your best efforts at weight loss.
Benefits
Water not only fills you up but also helps keep your skin firm and soft, another benefit to weight loss. Because weight loss can cause some skin sagging, keeping your skin hydrated will help it to become firmer as you build lean muscle and become smaller. Water consumption depends solely on the individual, which is the reason why the standard water consumption recommendations are eight to 10 glasses of water per day.
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